F3RVA
Always 70 and Sunny
F3RVA
Always 70 and Sunny

Morning Routines

8

Twelve of the Southside’s finest assembled at No Toll on a very brisk morning to work their bodies and minds.

COP –

SSH x 20

DQ x 10

Copperhead Squats x 10

Merkins x 10

LBC x 20

Arm Circles x 15

Burpees x5 OYO

Mosey to field

4 Corners

Round 1 – 5 Burpees, 10 Merkins, 15 WWII, 20 Mountain Climbers

Round 2 – 10 Burpees, 20 Merkins, 30 WWII, 40 Mountain Climbers

Mosey

Triple Check

Round 1 – Runner, Dips, Flutter Kicks

Round 2 – Runner, Incline Merkins, LBCs

Mosey back to basketball Courts

Suicides –

Round 1 – Regular Suicide

Round 2 – Run Backward Suicide

Round 3 – Carioce Suicide

Round 4 – 5 Merkins at first line, increase by 5 at every line, up tot 20

10 Burpees OYO

Mosey to Flag

Numberama, Namerama, Flashdance took us out!

Announcements –

-CSAUP coming up.

-TYA 100 miler this weekend, go get em!  Swirly to run social media on the event, you should all receive the fax by Tuesday on how TYA finished.

NMS-

Ill make it short and sweet do to a busy schedule today.  YHC was eager to get back out today after a long hiatus, and appreciates the PAX putting up with the lingering cough throughout the morning.  Great to meet and see WinkleVoss out this morning.  The PAX thought we lost him after the second round of 4 corners but it was just a morning routine that caught up with him.  He made it back and crushed the rest of the workout, way to push!  This lead to Flashdance describing what all is required for his morning routine to take place.  Its quite the process, and I will leave it at that.  Great work by all, thanks to Swirly and Sugar for  pushing me on the triple check.  Hope to see you SOJers at Gumbo’s SOT beatdown tomorrow.  Always a pleasure to lead this group, have a great day and hug your loved ones gents!

Marmaduke!

 

 

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8 Comments

  1. Great to have you back in the saddle Marmaduke. Strong work today – I’m feeling it all over. See you gents in the gloom — remember get on a team for CSAUP and get those miles in.

  2. Good times out there this morning Marmaduke. No wonder Flashdance is LIFO, that is quite a routine in the morning. Swirly took notice that SOJ is serious about the CSAUP, even got Wheelbarrow over to SpiderRun to get some miles.

  3. If Flashdance doesn’t look out or start setting his alarm for 4:00 he’s gonna get a third nickname 🙂

    Great to have you back out in the gloom Duke! Thanks for not hitting us with a third round of 4 corners or burpee suicides, both of which seemed possible/probable and daunting.

    I’m sure Swirly will get those faxes out between pep talks and cold beers – go TYA! you are a beast of an endurance athlete.

    Nice work pushing yourself Winklevoss! Just be sure to let somebody know if you are ducking out so we don’t worry too much – we have to keep an eye one each other, none of us (well, maybe a few of us Spit, Wheelbarrow.. ) are spring chickens anymore.

    – Shakedown

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